Exactly HOW do you do barbell rows? And other questions....

[emptywallet]

Ok, I've FINALLY gotten myself into doing what I call the big four, Deads, Flat BB, Pullups, and Dips. Each on their own respective day of course, but I've never really done a whole lot of compound exercises. The other day I set a PR of 315 x 5 on deads and I've only been deadlifting for about a month! And that was my fourth set!! I'm not sure how much I could do one time. I'm not going foreward as much as I'd like though. Regardless, I'm starting to look towards BB rows to through in on back day to replace the chest supported rows I do now. Could I do them on the same day as deads though? I've read that you shouldn't. Regardless, I'm a bit confused on how to do them. Currently, if I was going to start doing them I would bend at the waist, until I was L shaped, with my back being parallel to the ceiling and floor. Let my arms extend all the way down, and then pull from my elbows and squeeze my shoulder blades together. HOWEVER, where should I pull my elbows to? Should I flare them out and pull up? Or keep them close to my sides when pulling up? Also, overhand or underhand grip? Where exactly do BB rows target? Is how I described doing them wrong?

 

[jerkbox]

personally, I would do them the same day as deads,

when I do these, my back is not quite parallel, keep your back straight as possible, and of course concentrate using good form...I think the elbow question will work itself out when you put some weight on that bar....I do an overhand grip, i believe an underhand would involve the biceps more.

these type of rows target your middle back....giving it thickness etc, and building pulling strength.

btw, where's the...... SQUATS!?

 

[emptywallet]

personally, I would do them the same day as deads,

when I do these, my back is not quite parallel, keep your back straight as possible, and of course concentrate using good form...I think the elbow question will work itself out when you put some weight on that bar....I do an overhand grip, i believe an underhand would involve the biceps more.

these type of rows target your middle back....giving it thickness etc, and building pulling strength.

btw, where's the...... SQUATS!?

OH!!! I knew I forgot something!!! I kept thinking "Big four, ....there's something missing....what is it...." Now I know!!! I LOVE doing squats now. I don't know what it is, I just like the feeling of going down as far as I can and pushing with my legs. I like how it feels when I'm going up. When I'm not going up though, it kinda sucks......

 

[michaelcoutts]

i dont think your body needs to be parellel to the floor, because it will put additional stress on lower back. You dont want your lower back giving out before your upper back muscles.

i think barbell rows is a flexible exercise and u can get generally the same results. People use underhand because it feels more comfortable, people use wider grips to get a greater shoulder blade squeeze, some people like the more narrow grip for better outter back development.